02.26.2020

Warm Up

Row or Bike 2 minutes

Dynamic Hip Mobility

Then, 2 Rounds:

  • Bear Hug Medball Squat x 12 (20/14lb)
  • Burpee x 8

Workout of the Day

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat @ 30X1

  • Set 1 – 6 reps @ 70%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 82%
  • Set 4 – 4 reps @ 75%
  • Set 5 – 6 reps @ 70%

B. 1 Set

  • Back Squat x Max Unbroken Reps @ 82%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

C. Complete as many rounds and reps as possible in 10 minutes of:

  • Burpee Pull Up x 5 OR Burpee Muscle Up x 3
  • Alt DB Snatch x 10 (50/35lbs)
  • Wallball x 15 (20/14lbs to 10/9′ target)

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